Best Mocktails to Make Before Bed

Sleep disorders and lack of proper rest are becoming increasingly popular globally. Sleep disturbances often cause significant stress and disruption to daily activities. Long-term sleep problems can also lead to severe health disorders. Although several sleep medications can help you get better sleep, they come with side effects and high costs. People are now looking for natural and cost-effective alternatives that will help them relax and promote sleep.

This led the Sleepy Girl Mocktail to gain popularity on TikTok. People have started experimenting ever since and have come up with several other mocktails that may help them get a good night’s sleep. Here, we will look into the recipes of some drinks beyond the Sleepy Girl Mocktail that may help you sleep better.

What is the Sleepy Girl Mocktail?

The sleepy girl mocktail is a drink that claims to help you sleep better and faster. First posted by Calee Shea in Jan. 2023, it soon became popular on Tiktok as a natural sleep aid. The drink is simple to make consisting of:

• ½ cup of tart cherry juice
• One tablespoon of magnesium powder
• A bit of prebiotic soda or sparkling water

The two main ingredients, tart cherry juice and magnesium, promote sleep. Tart cherries are high in melatonin and tryptophan, both of which help in sleep. Magnesium is a natural relaxer that has a calming effect and aids sleep. However, people have now come up with several other mocktail recipes and drinks to help them sleep better. We discuss the recipes of a few of them below.

Best mocktails for sleep before bed

Mocktails for sleep come with ingredients that help you relax and drift off to sleep. Here are some of the best drinks that can help you sleep better.

Chamomile breeze mocktail 

The chamomile plant is long known for its use as a medicinal herb, mainly due to its sedative and calming properties. Chamomile is proven to improve sleep, especially in terms of awakening and staying asleep. A hot or cold chamomile tea in the evening can help you relax and promote better sleep. You can make the chamomile mocktail by:

• Adding one cup of chamomile tea to ¾ cup of cold water and letting it refrigerate for three hours or overnight
• You can then transfer it into a cocktail shaker or jar with a lid
• Add a tablespoon of honey and a few drops of lemon juice
• Shake it well and pour it into a glass with ice
• You can top it with sparkling water and garnish with a chamomile flower

Inspired by The Kitchn 

Banana almond smoothie

Although not a typical mocktail, the banana almond smoothie may help you fall asleep faster. Bananas are rich in magnesium, tryptophan and potassium, which allow you to relax and promote sleep. You can make the smoothie by:

• Add a fresh or frozen banana, one cup of almond milk and one tablespoon of almond butter to a blender.
• Blend until the mix is creamy and smooth
• Pour into a glass and top with cinnamon powder

Citrus sleep tonic

Citrus mocktails comprising vitamin C can help you get better sleep at night. A 2021 study suggests that increased vitamin C led to improved sleep quality. To make the mocktail, you will need to:

• In a cocktail shaker, add â…“ cup of orange juice, two tablespoons of lemon juice, a tablespoon of tart cherry juice and two tablespoons of any other syrup.
• Add a few ice cubes and shake them well
• Pour in a glass and top with ½ cup of Lemon Lime Poppi 

Haldi Doodh or golden milk

Milk, by itself, may play a significant role in promoting sleep. Adding turmeric to it can further help to improve sleep, suppress inflammation and promote relaxation. To make this mocktail:

• In a saucepan, add two cups of milk (dairy or non-dairy), one and a half teaspoons of turmeric, ½ teaspoon of cinnamon, one tablespoon of honey or maple syrup and a small piece of fresh ginger.
• Warm the mixture in the saucepan till it simmers
• Whisk it to dissolve all the ingredients
• Pour into a mug, sprinkle with cinnamon and enjoy

Inspired by Cook with Manali

Valerian brew

The roots of a tall flowering grassland plant, most often belonging to Valeriana officinalis, are termed the valerian root. Studies suggest that valerian root can help reduce the time taken to fall asleep and also improve your sleep quality. You can make the valerian brew by following a few steps:

• Add two to three grams of dried valerian root in one cup of hot water
• Let it sit for 10 to 15 minutes
• Strain it and add one tablespoon of honey
• You may also add a few drops of lemon juice for freshness

Lavender chill

Lavender is a stress-reducing plant that may have a calming and relaxing impact, promoting good sleep. Lavender is most commonly available as an essential oil but can also be available as a lavender syrup. The steps to make the lavender mocktail include:

• Mix one tablespoon each of lavender syrup and lemon juice
• Pour in a glass and add ice cubes
• Add ½ cup sparkling water

Inspired by All The Bitter

What should you skip before bedtime?

A few things that you may want to avoid before bedtime to ensure good quality sleep include:

• Caffeine: Avoid having caffeinated drinks, including coffee, soda, energy drinks and others. Caffeine takes about 10 hours to get eliminated from the body and is a common sleep disruptor.
• Alcohol: Alcohol can decrease your sleep quality, causing frequent awakenings throughout the night. You may want to avoid having alcohol too close to bedtime.
• Spicy and oily foods: Eating spicy, fried and high-fat foods can lead to heartburn and disrupt your sleep. Avoiding such foods and eating at least 2 hours before bed may help you sleep better.
• Eating times: Your eating timing often affects your sleep-wake cycle. Eating at irregular times and close to bedtime may impact your sleep.
• Sugary drinks and foods: Foods and drinks high in added sugars can disrupt sleep and lead to poor sleep quality. Avoiding such foods just before bed can help you get a good night’s sleep.

Additionally, you can devise a bedtime routine that will signal your body to wind down and prepare to sleep.

Bottom line

Following the popularisation of the Sleepy Girl Mocktail, several other recipes have come up that may help you sleep better and faster. A few key ingredients include chamomile, milk, banana, turmeric, lavender and valerian root. You can try any of the above drinks or even come with your own recipe to get good quality sleep without having to spend fortunes on medications.